Push-Ups

Purpose

The push-up is a great weight bearing exercise through your wrists, which is important for preventing further bone loss in that area. The push-up also strengthens the muscles of your core and upper body, including your chest, shoulders, and arms.

Set up

Begin in a plank position. Your hands should be directly beneath your shoulders with elbow straight. Your abdominal muscles should be engaged so that your shoulders, hips, and knees are in a straight line.

Movement

Keeping your lower abdominal muscles engaged, lower your chest to the ground by bending your elbows. Then push yourself back up to the starting position.

Tips

  • Keep your lower abdominal muscles engaged throughout to keep your spine in neutral alignment. 
  • Imagine you are pushing the floor away from you as you straighten your elbows.
  • Keep your shoulders, hips, and knees in a straight line. Do not excessively arch your low back.
  • Make sure your shoulder blades stay separated and don’t come together as you push up. 
  • Do not let your head come forward – keep it in a neutral position.
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